Strong By Design Podcast

Send us a textEven if you’ve always been a pretty healthy eater, the diet that was adequate in your 20s, 30s and 40s may not have all of the nutrients you need today. Holistic Health Practitioner Tonya Fines sits down with co-host Chris Wilson to discuss the often-confusing world of nutrition and how our needs change over the decades. Just because we need fewer calories in our later years (on average) does not mean fewer nutrients. In fact, our food choices become that much more important in our 40s, 50s and beyond. Remember, we are what we eat. In this episode, Tonya and Chris get into micro and macro nutrients, thirst versus hunger, choosing more nutrient dense foods, supplementation and how medication impacts our diet. Get ready for some food for thought!   "As we age, we don't need as many calories but we still need nutrients. Be sure to include nutrient dense foods." -Tonya Fines   Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong by Design’ podcast 4:17 – Get to know Coach Tonya Fines more 6:10 – Coach Tonya talks about the changes in nutritional needs with aging 17:20 – Macronutrients vs. Micronutrients: What’s the difference? 20:45 – Signs of unhealthy gut 23:00 – Discover the nutritional challenges in your 40s, 50s and beyond 28:52 – The importance of mindful eating 32:30 – The effects of alcohol consumption on body weight 37:35 – Coach Tonya gives healthy eating tips for older adults 40:55 – Elderly nutrition 101: How to shift from processed foods to whole foods 46:46 – Why it is important to have regular medical check-ups 47:53 – Identifying Hunger vs. Thirst 52:36 – Fall off the fitness track? Why you should not beat yourself up 58:08 – Ways to tame your appetite & cravings   Resources 6 Ways to Tame Your Appetite & Cravings   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIf you focus on working smart and move quickly toward defined goals, know yourself, your customers, AND your numbers, you'll realize an easier path to rapid growth. Not only is our guest Ben Teal a mojito-loving Philosopher Economist, but he is also an Analytics and Process Systemization Expert. He holds a BA with a double major in Philosophy and Economics from Yale University and an MS in Economics from UNC-Charlotte. But to co-host of Strong By Design, Mike Westerdal, he’s simply “the analytics guy.” LOL The core of his personal philosophy is simple. 'Grinding’ is the LEAST effective way to grow and scale your business. Ben has consulted on top health-related docuseries, top health and fitness info-products, and several multi-million-dollar supplement companies. He is sought out for many of the internet’s biggest launches in both the health/fitness and e-commerce space. Over the last year alone, his clients have a cumulative revenue of well into the 9-figures. Ben uses his Structured Scaling System to help his clients attract and keep their dream customers while leaving the 'grind' behind. If you want to work smarter instead of harder, if ‘grinding’ isn't for you, and if you can find him, you can work with Ben to grow and scale YOUR business.   "Probably the most important number to know and the least understood is your customer's lifetime value (LTV)." -Ben Teal   Time Stamps 0:24 – Welcoming ‘The TEAL Agency's’ founder Ben Teal on ‘Strong By Design’ podcast 1:57 – Ben shares his journey from corporate worker to business analytics expert 8:09 – Ben reveals the secret to growing and scaling your business 11:34 – Why it’s important to know your numbers 20:00 – Ben gives tips to fellow entrepreneur on how to stay focused 24:47 – Customer Lifetime Value 101: What is it and why is it important? 27:55 – Why you should work with ‘The TEAL Agency’ to grow and scale your business 37:15 – Data analytics: Who is in charge? 40:15 – Ben on coaching and helping others achieve their business goals 43:44 – Ben reveals what’s next for him, and ‘The TEAL Agency’ 44:44 – Connect with Ben Teal through his social media channels and official website   Resources Questions? Email Ben Directly: ben@tealagency.com   Connect w/ Ben: Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textAll things coffee… with a little cream and sugar 😊 Dr. Charles Livingston is a board-certified chiropractic physician and wellness practitioner.  He’s a speaker and bestselling author who created the The Fat Loss Factor program.  Today he is the CEO of Life Boost Coffee.  He hails from Indiana and is married with 2 kids. Dr. Charles and the host Mike Westerdal are longtime friends and members in two of the same mastermind groups including the Elite 30 and 100M. Some of the coffee-talk topics discussed on today’s episode are coffee’s massive global popularity, why Dr. Charles started Life Boost, how much is too much coffee, what is single origin coffee and much much smore. You’re in for a real treat so let’s get caffeinated!   "I didn't start drinking coffee until I was 35... and 2 years later this coffee company falls on my lap." -Dr. Charles Livingston   Time Stamps 0:24 – Welcoming Life Boost Coffee’s CEO Dr. Charles Livingston on ‘Strong by Design’ podcast  1:39 – Dr. Charles on why people love coffee 4:43 – The untold truth about coffee 7:37 – Robusta vs. Arabica coffee: What’s the difference? 10:23 – From crop to cup: Where ‘Life Boost Coffee’ is produced 12:49 – Dr. Charles recounts the birth of ‘Life Boost Coffee’ 14:19 – Dr. Charles talks about the factors that contribute to company’s rapid growth 17:39 – What’s next for ‘Life Boost Coffee’? 22:37 – Dr. Charles gives tips for starting a business 25:41 – The power of having a mentor 30:38 – Where you can go to connect with Dr. Charles Livingston     Resources LifeBoostCoffee.com   Connect w/ Dr. Charles: Facebook DrCharlesLivingston.com   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWhat is the true definition of sedentary and what does that life look like in today’s world? Can you be highly active but also sedentary at the same time? The answers will shock you. Sadly, in our ever-advancing tech savvy world we are losing our fitness and ultimately our physical health and well-being… Movement itself is on the losing end of 21st century advancements in modern day conveniences and commerce. And this decline in activity and exercise actually begins in our 20s and often even earlier! The age-old saying is absolutely true: “Use it or lose it.” -Jimmy Connors (Tennis Legend and Champion) Today co-hosts Tonya Fines and Chris Wilson tackle this extraordinary concept. That as intelligent and health conscious as we are right now, we’ve never been more obese and unhealthier as a society. We are living longer than ever before but are we actually healthier, stronger and more fit?   "As adults we don't have recreation anymore and our bodies are not subject to all of those different angles and all of a sudden, we feel old." -Chris Wilson   Time Stamps 0:24 – Welcome to the ‘Strong by Design’ podcast 3:48 – The importance of everyday movement 7:34 – Sedentary lifestyle: What does it really mean? 16:28 – The power of moving like a kid 20:03 – The impact of technology on people’s physical activity 26:22 – How daily movement affects your mental health 30:40 – The physiological benefits of moving frequently 32:40 – ‘Active Couch Potato’ syndrome: What you need to know 36:38 – How to break free from the ‘Active Couch Potato’ syndrome 47:29 – What happens to your body when you stop moving? 53:17 – Key takeaways from the episode   Resources Metabolic Stretching   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textTravis Chappell is a podcasting consultant, real estate investor, and professional connector. He is the creator and host of Build Your Network, a Top 25 Business podcast with over 600 episodes! dedicated to helping entrepreneurs cultivate genuine relationships, grow their inner circle, and leverage a powerful network the right way. As an international speaker, he has had the privilege of speaking to audiences all across the US, Puerto Rico, and Australia. With his podcast as evidence, his mission is to put excellence into the creation of valuable, high-quality content and to leave every relationship better than he found it. Travis and co-host of Strong By Design, Mike Westerdal, dig deep into the world of networking. Recently Travis has used his networking genius to create his new business venture called Guestio, helping connect podcasters to amazing guests and more. Now it’s time to forget everything you currently know about networking and listen to Travis!   "Everyone wants to be best friends with the person they just met and bottom line is that's not going to happen." -Travis Chappell   Time Stamps 0:25 – Welcoming today’s special guest on ‘Strong by Design’ podcast 1:18 – Get to know Travis Chappell, founder of ‘Build Your Network’ 5:39 – Travis shares his entrepreneurial journey and the struggles that comes with it 10:18 – Podcasting for beginners: Is it too late to start? 15:34 – Networking 101: What is it and why is it important? 19:02 – Travis talks about the most common networking mistakes people make 27:09 – The art of networking like an introvert 33:16 – The power of remembering people’s names 38:10 – Travis gives tips for post-networking events follow-up 41:49 – Travis gives advice on overcoming rejection 47:59 – Guestio: Everything you need to know 52:26 – Where you can go to connect with Travis Chappell   Resources TravisChappell.com PodcastProfitCourse.com   Connect w/ Travis: Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textFrom police officer to entrepreneur, Todd Lamb has a unique understanding when it comes to public service and working for yourself in the private sector. This was a massive shift in his professional career after 20 years of serving the public but it was one that he knew could be a game changer. Either risk big and go all in or stay where you’re at and live with regret… Luckily for Todd he took the leap and is now flying high in his new career as CEO of PureLife Organics. This episode on Strong by Design is hosted by friend Mike Westerdal who gets Todd to open up about the emotions and challenges he faced in this change from law enforcement and type A personalities to the world of entrepreneurship and the unknown.   "There is no perfect plan. 60% or better is your window. Let's get it out there, we need information fast." -Todd Lamb   Time Stamps   0:24 - Welcoming today’s special guest on ‘Strong by Design’ podcast 3:28 – PureLife Organics’ CEO Todd Lamb shares his transition from police officer to entrepreneur 9:11 – Todd on why he chose to give up his career to start a health company 16:49 – Todd talks about PureLife Organics’ mission to reduce CO2 through worldwide reforestation projects 22:22 – Todd shares the struggles and challenges he faced when starting his business 24:40 – Discover the keys to a successful business 32:18 – Why decisive action matters in business 39:15 – Todd shares some insights into what it takes to go from 7 to 8 figures 43:32 – The importance of knowing your numbers 53:09 – Find out Todd’s #1 tip for fellow entrepreneurs 56:30 – Where you can go to connect with Todd Lamb   Resources PureLifeOrganics.com   Connect w/ Todd at PureLife Organics: Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textFind out about the #1 move to survive and defend yourself as explained in detail by our special guest Mike Gillette in this Part 2 episode about the REAL-LIFE Self Defense program. In this episode Mike talks about creating your MAGIC MOMENT if attacked and what ALL women need to know when it comes to fighting back and overcoming an attacker in an assault. If you or someone you love needs to hear this message, please be sure to share this conversation with them… it could just save their life!   "One of the reasons bad guys are so effective is they’re fluent in a language that most people don’t even want to think about." -Mike Gillette   Time Stamps 0:24 – Mike reveals the #1 move to survive & defend yourself in any situation 7:12 – How to create a magic moment to survive a life-or-death situation 14:12 – The power of mental preparation for self-defense 20:59 – Women’s self-defense: Mike on where you can find the strength to fight back and survive a life-or-death attack 25:58 – What's different about the ‘REAL LIFE Self Defense’ program? 32:57 – Mike shares highlights and memorable moments during the program’s creation 39:21 – Where you can go to learn more about ‘REAL LIFE Self Defense’ 41:14 – Connect with Mike Gillette through his social media channels and official website     Resources REAL-LIFE Self Defense Mike Gillette Official Website   Connect w/ Mike: Instagram Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMike Gillette is a world-renowned tactical trainer and fear management expert who has trained more elite agents and individuals in the art of handling “complex” situations than anyone else. Mike is truly the embodiment of toughness. He was one of the smallest and weakest kids in his class who grew up in a household overwhelmed by domestic violence and substance abuse. And he overcame all of this to become a REAL-LIFE action hero. Find out in this special 2-part episode what makes Mike “tick” and why he’s literally the best man on the planet to help you survive and defend yourself in any life-or-death struggle.   "Every day people are assaulted, the ones who deal with that successfully were not trained... they were willing to resist the situation forced upon them." -Mike Gillette   Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong by Design’ podcast 2:28 – Meet Mike Gillette, a world-renowned mind coach and tactical training specialist 9:10 – Mike recounts experiences with law enforcement and tactical training 15:32 – The power of trusting your intuition  26:36 – Mike shares lessons learned from his early days as an officer 28:00 – Mike gives self-defense tips to protect yourself in any situation 36:00 – The importance of mental toughness 41:54 – The art of knowing how to respond to life threatening situations  45:36 – Who is the ‘REAL LIFE Self Defense’ for?     Resources REAL-LIFE Self Defense Mike Gillette Official Website   Connect w/ Mike: Instagram Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMichelle Kavanagh is a serial entrepreneur and speaker. She's the founder of The Sales Queen - an online program that helps business owners have more confidence in sales conversations & in overcoming objections. Michelle’s love for sales came from working at Vega foods and traveling the world convincing strangers to try new food products. In 2015 Michelle decided to start her own company in the health industry. Now she helps others get their mindset right, elevates confidence and unleash their inner sales skills. So many people make tons of mistakes that are actually super simple to fix. Find out what you can start doing today to be a selling machine on IG or anywhere. Today’s episode on Strong By Design is hosted by Mike Westerdal.   “I like to look at sales as you’re honestly offering solutions for someone’s pain, to someone’s problems.” -Michelle Kavanagh     Time Stamps 0:47 – Welcoming today’s special guest on ‘Strong by Design’ podcast 2:27 – Get to know more about Michelle Kavanagh and her entrepreneurial journey 6:50 – Michelle on what it means to be bold 7:50 – Michelle gives tips on how to successfully build an online brand 11:12 – Michelle on how to sell on Instagram successfully 14:01 – Tips to overcome fear of being on camera 18:18 – The power of Call-To-Actions (CTAs) 19:26 – How to build rapport with prospects through social media 25:04 – Michelle talks about the struggles and challenges she faces on selling online 30:44 – Social media content 101 40:40 – Where you can go to connect with Michelle Kavanagh   Resources MichelleKavanagh.com   Connect w/ Michelle: Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWhen his infant daughter continued to be sick experiencing far too many trips to the hospital, it was then that today’s guest took it upon himself to discover WHY her gut wasn’t improving. Several years later, he is the founder and owner of a collagen only supplement company, CB Supplements, that is helping people young and old get healthier, stronger and reinvigorated. Sometimes in life we are thrust into a mission to serve someone close to us that we love and in doing that, we can end up serving the world. With that same passion and determination, our special guest today, Charlie Bailes, shares his amazing journey with co-host Chris Wilson. Charlie is also a dedicated husband, father of 3, health enthusiast, CrossFitter and loves his Florida Gators!   "Restore, reinvigorate and support digestive health. Collagen is not the silver bullet, it's part of the pie." -Charlie Bailes   Time Stamps 0:24 – Welcoming CB Supplements' Founder & CEO Charlie Bailes on ‘Strong by Design’ podcast 6:02 – How his daughter’s health battle pushed him to start a supplement company 13:21 – Gut health: What is it, why it is important and how to improve it 22:05 – Charlie takes a deep dive into the digestive system 26:40 – Charlie on why collagen is good for you 31:16 – Signs of digestive problems 36:03 – The role of collagen in your skin, hair and digestive health 42:15 – Charline on what makes CB Supplements different 47:33 – Key takeaways from the episode   Resources CB Supplements *Enter Code strongbydesign for a Special Discount! CharlieBailes.com   Connect w/ Charlie: Instagram Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com